Craving your favorite Indian dishes without the extra calories? In this video, I’m showing you how to make 3 iconic Indian classics-Chicken Tikka Masala, Baingan Bharta, and Samosas- but with a healthy twist!
✨ What’s on the Menu?
1️⃣ Healthy Chicken Tikka Masala – Creamy, protein-packed, with fewer carbs than ever!
2️⃣ Low-Calorie Baingan Bharta – Smoky, rich, and healthy
3️⃣ Guilt-Free Samosas – Only 32 calories with 5g of carbs, baked to perfection!
These recipes are:
✅ Low-Carb & High-Protein
✅ Guilt-Free & Full of Flavor
✅ Perfect for Weight Loss or Clean Eating
💡 No heavy cream. No deep frying. Just pure, authentic taste-made healthy!
🔥 Don’t forget to LIKE, COMMENT, and SUBSCRIBE for more healthy Indian recipes! 🔔
#HealthyIndianRecipes #LowCarb #CleanEating #IndianFood
Thanks for watching!
Nancy xo
Do try the delicious wraps i mentioned
#healthyindianrecipes #chickentikka #baingan #samosarecipe #fitover50 #healthyaging #fitforlife #easyindianrecipes
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Healthy Chicken Tikka Masala Recipe
💚 High in Protein | Lower in Calories | Fiber-Rich | No Heavy Cream
Ingredients (Serves 4)
For the Chicken Marinade:
• 1 lb (450g) boneless, skinless chicken breast, cut into cubes
• ½ cup (120g) nonfat Greek yogurt
• 1 tbsp lemon juice
• 1 tsp turmeric
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp smoked paprika
• 1 tsp garam masala
• ½ tsp salt
• 2 cloves garlic, minced
• 1 tsp grated ginger
For the Masala Sauce:
• 1 tbsp avocado oil (or olive oil)
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 can (14 oz) no-salt-added crushed tomatoes
• ½ cup (120ml) low-fat coconut milk (or cashew milk for creaminess)
• ½ cup (120ml) low-sodium vegetable or chicken broth
• 1 tsp cumin
• 1 tsp garam masala
• ½ tsp turmeric
• ½ tsp paprika
• ½ tsp chili powder (optional, for heat)
• ¼ tsp salt (adjust to taste)
• 1½ cups cooked chickpeas (for extra fiber)
• Fresh cilantro for garnish
Healthy Serving Options:
• 1 cup cooked brown rice or quinoa
• Steamed cauliflower rice for a low-carb option
Instructions
1. Marinate the Chicken
o Mix all marinade ingredients in a bowl.
o Add chicken, coat well, and marinate for at least 30 minutes (or overnight) for best flavor.
2. Cook the Chicken
o Heat a nonstick pan or grill pan over medium-high heat.
o Cook chicken 3–4 minutes per side until slightly charred and cooked through. Remove and set aside.
3. Prepare the Masala Sauce
o In the same pan, heat 1 tbsp avocado oil over medium heat.
o Add onions and sauté for 3–4 minutes until soft.
o Stir in garlic and ginger, cook for 1 minute until fragrant.
o Add cumin, garam masala, turmeric, paprika, and chili powder. Toast for 30 seconds.
o Pour in crushed tomatoes, stir, and simmer for 10 minutes until thickened.
o Add chickpeas for extra fiber and plant protein.
4. Combine & Finish
o Stir in the cooked chicken.
o Add coconut milk and broth, stirring well.
o Simmer for 5 minutes to blend flavors.
5. Serve & Garnish
o Serve hot with brown rice, quinoa, or cauliflower rice.
o Garnish with fresh cilantro.
Baingan Bharta (serves 4 as a side dish)
💚Super easy| Low calorie| Low carb| Make ahead
– 1 tbsp oil of choice
-1 medium eggplant
-1 med chopped onion
-3 cloves garlic minced
-1 piece ginger minced (1-1/2”)
-1 chopped green chili-optional
– 1tsp cumin seeds
– 1 tsp fennel seeds
– 3-4 tomatoes chopped
-1 tsp salt
-1/2 tsp turmeric
-1/2-1 tsp chilie powder -to taste
-1 tsp ground coriander
-1 tsp garam masala
-1 tsp ground cumin
– dash of cinnamon
– handful of fresh coriander chopped
Char eggplant over an open flame on a gas stove or bbq it or oven bake eggplant must be fully cooked and soft. When able, peel off the blackened skin and mash the flesh
Heat oil in pan and add cumin and fennel seeds and toast for a few minutes
Add onions, garlic, ginger, salt and chillies and allow to soften
Add tumeric, chili powder, ground coriander , garam masala, ground cumin, tomatoes and cilantro
Cook until tomatoes are nice and soft and you have a delicious smelling sauce
Fold into the eggplant along with a dusting of cinnamon
Garnish with more fresh cilantro
Healthy Samosas
– 1 package spring roll wrappers ( this recipe only uses 1/2 package for about 20 samosas )
– 1 cup cauliflower rice
– 1/2 cup cooked or tinned lentils
-1 tbsp oil of choice
-1 tsp cumin seeds
-2 cloves garlic minced
-1/2 tsp smoked paprika
-1 tsp ground cumin
-1 tsp garam masala
-1/2 tsp ground fennel
– chopped fresh cilantro
– dash of cayenne -optional
– spray oil for baking
Heat oil and add cumin seeds for a couple of minutes
Add spices to combine
Add cauliflower, lentils and fresh cilantro
Watch the video for folding technique !
Bake in airfryer at 350* for about 12-15 minutes until brown around the edges